CrossFit Martha's Vineyard

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
4 Rounds
400m Run
3 Rounds
5 Power Cleans (135/95)
5 Burpees

Option 2:
:20 - :40 - :60 - :40 - :20
Front Plank
Left Plank
Right Plank
Superman
*200m Run after every set*

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1
A. EMOM x 3
3 Overhead Squats @ working weight for B

B. 12 min AMRAP
7 Power Snatches (95/65)
7 Overhead Squats
7/10 Calorie Bike (F/M)

Option 2:
"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
 Option 1:
5 Rounds
20 Russian KB Swings (70/53)
35 Sit-Ups
500/400m Row (28/20 cal Bike)

Option 2:
EMOM x 20
GOAT
*pick 2-4 movements and cycle through emom*

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
5 min AMRAP
600m Run (800/700m Row)
1 Round
10 Push-Ups
20 Air Squats
Max Power Cleans (135/95)
-rest 3 mins-
5 min AMRAP
400m Run (500/450m Row)
2 Rounds 
10 Push-Ups
20 Air Squats
Max Hang Squat Cleans
-rest 3 mins-
5 min AMRAP
200m Run (300/250m Row)
3 Rounds
10 Push-Ups
20 Air Squats
Max Squat Cleans

Option 2:
5 Rounds
9 DB Strict Press
12 DB Front Squats
15/12 Calorie Bike
200m Run (sub 18 Burpees/60 mountain Climbers)

Please be sure to fill out the health attestation (HERE) before attending class

WOD:

Option 1:
A. EMOM x 3
2 Strict Press
2 Push Press
2 Push Jerks
*use working weight for part B*
B. 
15 - 12 - 9
Push Press (115/85)
60 - 40 - 20 
Double-Unders (90-60-30 SU's)
*directly into*
15 - 12 - 9
Push Jerks (115/85)
60 - 40 - 20 
Double-Unders


Option 2:
35 - 25 - 15
Single DB Bench Press (50/35)(each side)
70 - 50 - 30 
Lateral Box Step Overs
*directly into*
70 - 50 - 30 
Bench Leg Lifts
35 - 25 - 15
Single DB Lateral Box Step Overs (50/35)(total)

Please be sure to fill out the health attestation (HERE) before attending class

WOD:
Option 1:
100/80 Calorie Bike
*emom death by burpees*

1st min, 1 burpee then in remaining time as many calories as possible
2nd min, 2 burpees...max calories
continue death by burpees until you hit 100/80 cal bike...or death

Option 2:
100 - 80 - 60 - 40 - 20 
Banded Ski Erg
75 - 60 -45 - 30 -15
Banded Monster Walks
50 - 40 - 30 - 20 - 10
DB Sit-ups (20/15)

WOD:
Option 1:
Teams of 3
10k Row
*every 250m "switch"*

Option 2:
4 Rounds
1 min Bike
1 min Bar Hang
1 min Banded Bicycle Crunches
1 min Superman Hold
1 min Floor2Bar Touches

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
1/1: 8:45am and noon class only 
1/2 : Regular Schedule

WOD:
Option 1:
"Bradshaw"
10 Rounds
3 Handstand Push-Ups (9 sec HS Hold or 3 DB Strict Press)
6 Deadlifts (225/155)
12 Pull-Ups 
24 Double-Unders (36 SU's)

Option 2:
"Sayonara"
30 min AMRAP
20 Deadlifts (135/95)
20 Push-Ups
20 Calorie Row
20 V-Ups

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/31: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
1/1: 8:45am and noon class only 
1/2 : Regular Schedule

WOD:
Option 1:
"The Countdown"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Burpee Box Jumps
Toes2Bar (2x V-Up)
Front Squats (135/95)
KB Swings (53/35)

Option 2:
800m Run
40 KB Swings, 40 Goblet Squats
600m Run
30 KB Swings, 30 Goblet Squats
400m Run
20 KB Swings, 20 Goblet Squats
200m Run
10 KB Swings, 10 Goblet Squats

Please be sure to fill out the health attestation (HERE) before attending class

Holiday Schedule:
12/31: 5am, 6:15am, 8:45am, 12:00 (closed after the noon class)
1/1: 8:45am and noon class only 
1/2 : Regular Schedule

WOD:
Option 1:
3 Rounds
500/400m Row
15 Clean&Jerks (135/95)

Option 2:
50 - 40 - 30 - 20 - 10
Weighted Step-Ups (choose your poison)(24/20)
DB Sit-Ups (20/15)